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May 4 2012

2:25 PM

By Sean Cochran, Golf Fitness The golf swing is often
classified as rotary orientated athletic action where the
individual generates speed in rotary movement patterns. Achievement
of the rotary movement patterns of the golf swing does require the
golfer to maintain specific postural positions and initiate
movement patterns in an exacting sequence with the correct timing.
That being said, in order to execute the rotary actions of the golf
swing successfully, not only is a fundamentally sound golf swing
required, the golfer also needs a body encompassing the required
levels of joint mobility, muscular flexibility, segmental
stability, strength, and power to execute each phase of the swing
efficiently. If the golfer is lacking in the required levels of the
aforementioned physical parameters, the ability to execute the
rotary actions of the golf swing will most likely be limited. Such
limitations can often lead to diminished levels of speed generation
and the development of compensation patterns. To counteract the
potential for such limitations and develop a body without physical
dysfunctions affecting the golf swing, one can look to implement
corrective exercises to develop one’s body around the
physical requirements of the golf swing. The first step in this
process is to understand what is required of the body in terms of
joint mobility, muscular flexibility, and segmental stability in
the execution of the golf swing. To answer this question we can
turn our attention the Mobility/Stability Pattern of Human
Movement. This principle states efficient movement of the body
occurs in an alternating pattern of mobile joints and stable body
segments. If this pattern of mobile joints and stable body segments
is altered, dysfunction in movement patterns will occur, and
compensation in these movement patterns will be the result. Listed
below is a joint-by-joint view of this pattern within the human
body. Foot – stable, Ankle – mobile, Knee –
stable, Hip – mobile, Pelvis/Sacral/Lumbar Spine –
stable, Thoracic Spine – mobile, Scapular – stable,
Shoulder – mobile, Elbow – stable, Wrist – mobile
As you can see from the above information the human body from
“feet to fingertips” operates in an alternating pattern
of a mobile joint followed by a stable joint. It is obvious joints
such as the elbow and knee are not rod-like pieces of iron that do
not flex or extend, but rather these joints are stable in terms of
limited degrees of motion.
For example, the
knee joint does not rotate in 360 degrees of motion as does the hip
or shoulder, rather it operates essentially in one plane of motion
flexing and extending. As a result this joint is considered a
stable joint where as the hips, shoulder, ankle, and wrist require
large ranges of motion for human movement and the golf swing to
occur efficiently. Once we are aware of how the body operates, we
can begin to develop the body around the requirements of the golf
swing. Looking at the rotary actions of the golf swing and the
mobility/stability pattern of human movement, we can see the need
for the hips to be mobile. Mobility in the hips is an integral part
of rotating around a fixed spine angle. Any limitations in hip
mobility can drastically limit the golfer in achieving this rotary
action within the swing.
The exercise A very good exercise to develop hip
mobility is Medicine Ball Rotations. This exercise is classified as
a dynamic flexibility exercise utilizing dynamic movement patterns
to develop hip mobility. To perform Medicine Ball Rotations grasp a
3-6 lb. medicine ball with both hands in front of your torso with
the elbows bents. Stand with the feet shoulder width apart, knees
slightly bent, and eyes looking forward. Rotate the hips, torso,
and shoulders to the left. Rotation as far as possible to the left,
pause briefly at your end range of motion and repeat the movement
pattern to the right. Alternate the rotations left and right for
8-15 repetitions.
To learn more about Sean Cochran and his golf fitness training
exercises and golf fitness programs go tohttp://www.seancochran.com